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  1. Made Swimming World Magazine's Blog Post of the week

    by , February 26th, 2009 at 02:05 PM (Ande's Swimming Blog)
    Thu Feb 26th, 2009


    7 days till Austin Grand Prix Thu Mar 5th


    Pamela LeBlanc Featured Me in her blog
    Long fingernails = fast swimming

    Made Swimming World Magazine's Blog Post of the week
    Blog Post of the Week: Ande Rasmussen Provides Strong Masters Workouts

    still coughing

    [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]


    following BIG 12 Championships
    Hook Em


    Texas High School Championship meet is this weekend at UT


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy TSC center course, bulkheads, blocks
    swam with Tyler Todd Mike & Amy
    beside Larry, Max Meg Michael & doug
    dove in on time


    WARM UP
    200
    50
    200
    50
    200
    50
    200
    50

    MAIN SET
    assigned: 20 x 50 on 1:00 best ave
    did: 4 x (3 easy, 1 skip, 1 fast)
    did 1 fly went 23

    assigned: 10 x 100 on 2:00 best ave
    did: 2 x (3 easy, 1 skip, 1 fast)
    went 55, 51

    assigned: 5 x 100 on 4:00 best ave
    did: 3 x (2 x 50) easy, 2 skip


    50 fl Fast
    went 23


    50 easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    7 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    29 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 8 - 10
    http://www.usms.org/comp/scnats09/
    73 days away

    Updated February 26th, 2009 at 03:10 PM by ande

    Categories
    Swim Workouts
  2. Wednesday's Funk

    by , February 26th, 2009 at 09:31 AM (Swimming, Life, and Other Stuff!)
    I am sorry to report Wednesday was no better than Tuesday. I guess sometimes you just go through a little patch of funk, then hopefully come out alive.
    After work I headed to LA Fitness w/swim workout in hand. I pulled up, looked at the pool through the windows and said...NO!
    I called marty and asked if he would run (it's more jike jogging these days) with me tonight; he agreed. I arrived at home shortly and dove into a bag of barbeque potato chips!...yum....I don't even know who put them in the pantry....probably some messed-up teen-ager.
    Around 7:15 we went out for a run. The weather was lovely! I felt a little friskey. I don't think this running is good for my osteoarthritis, but it truly acts like prozac for my brain!
    Tonight is practice with the NASTIS at 7:30 pm.
    I am starting ON TIME and I will have a positive attitude!
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  3. Thursday 2/26 - I hate colds

    by , February 26th, 2009 at 08:37 AM (Mixing it up this year)
    This is just dragging on too long but the die hard that I am won't let myself take time off. I'll get the rest this weekend since I have to coach at the state meet this weekend.

    1000 as 200 by swim/pull/swim/kick/swim

    8x50 @ :55 free paddle on right hand 4 kicks on the paddle hand
    100 free kick EZ
    8x50 @ :55 free paddle on left hand 4 kicks on the paddle hand
    100 free kick EZ

    400 free kick with fins on side alternate rt/lt sides by 25 work the legs

    5x200 @ 3:00 Free with paddles and bouy went 2:40, 2:42, 2:40, 2:39, 2:34
    100 free kick EZ

    500 Free last 100 EZ

    Total 4000 yards
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  4. Feb 25 Gym then Swim

    by , February 26th, 2009 at 03:23 AM (Swim like an Orca, but faster !)
    I decided to stick with Jacki Hirstys 2/23 -2/27 workouts found under Workouts in the discussion forum...since I'm suppose to taper for this Sundays Bear meet, (even though I don't feel I deserve a taper!) Today is the last full workout, tomorrow I will do a 2000 then a 1000 on Friday....
    I did the following in the gym
    Lat Pull 8x80, 6x100 & 5x120
    on the Dual Cable Pull machine;
    Fly/Free pull down 5x40 5x35
    Back (perside) 5x15 5x20
    Chops Down 5x40 & 5x50
    Chops Up 5x15 & 5x20
    Standing cable machines:
    Leg Curls - 8 x30
    Leg Extensions - 8x20
    I forgot to stretch beforehand, so I suffered later in the pool...

    Did the Jacki Hirsty DISTANCE FREE w/o
    WARM UP 300 CHOICE FR and BK
    SET 1
    1 X 150 DRILL/SWIM @ 2 : 15 3:00
    1 X 150 KICK/SWIM @ 2 : 30 3:00
    4 X 50 DESCEND @ 0 : 45 :42, :40, :35, :30
    SET 2

    1 x 300
    @ 4 : 00 (about 15 sec rest) 5:00
    2 x 200 @ 2 : 45 (about 15 sec rest) 2:45, 3:00
    3 x 150 @ 2 : 05 (about 10 sec rest) 2:15
    4 x 100 @ 1 : 25 (about 10 sec rest) 3@1:30, 1@1:40
    5 x 75 @ 1 : 05 (about 10 sec rest) 1:00
    6 x 50 @ 0 : 45 (about 10 sec rest) :45
    7 x 25 @ 0 : 30 (about 15 sec rest) :30
    SET 3
    6 X 50 KICK @ 1 : 00 (about 10 sec rest) w/fins 1:00
    6 X 50 KICK/SWIM @ 0 : 55 (about 10 sec rest) did Pull instead on 1:00
    100 cool
    YARDAGE: 3800 3900
    I had to really push through the "out of breath sensation"(kind of ripples down through the legs) after the 3rd and successive flip turns and concentrate on breathing . Which is why I love 50's & 100's but hate 200+!
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  5. Jim de la Selva

    by , February 25th, 2009 at 11:51 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)


    A very short vlog tonight. Tired from practice:

    400 warm up
    10 x 100 on 1:40, evens IM
    6 x 50 fly :55
    6 x 50 back :55
    6 x 50 breast :55
    6 x 50 free :50, first one no breaths; 2-6 1 breath down, 2 breaths back
    1 x 200 alternating free and back easy
    1 x 200 IM hard (2:33 for me)
    1 x 100 cool down
    steam bath
    home
    fried six Wallapa Bay oysters (those giant pacific kind) in vegetable oil and butter; ate them with bread, lemonade, and then some Haagen Dazs vanilla ice cream with organic raspberries and extra creamy Redi Whip, followed by medications...

    Also tired from writing about a curious case of soy protein induced gynecomastia in a retired attack helicopter pilot.

    Anyhooo..

    It occurred to me when I recently inventoried the Many Faces of Jim--Jimby, Master Jimmy, Golden Boy, Jamesuardo, Spunky Po'Boy McPunkerton, etc.--that I left out perhaps the most complimentary moniker I have ever been given.

    Here is a brief excerpt from a story I wrote 8 years ago for National Geographic Adventure magazine on the time I traveled to the Equadorian Amazon for training at La Escuela De Contrainsurgencia De La Selva--i.e., jungle soldiering to keep the F.A.R.C. over in nearby Columbia where the kidnapping bastards belong....

    ___________________________________________

    At breakfast on my final morning at La Escuela, I sat with Lt. Colonel Bravo and Capitan Freddy in the Casino, a gigantic domed officers’ mess that resembles a modern church and was built as a largely unwanted gift to the military by petroleum interests. Bravo, who looks a little like a mustached Raul Julia, had just outlined our upcoming itinerary: a couple days on real patrol with BOES-60 troops near the Colombian border, and then off on our own for the trip to Huaorani land, deep in Yasuni National Park and far from any possibility of military protection.

    “The principle thing,” he told me in heavily accented, deadpan English, “is theese. Do you have insurance?”

    “Do not worry, Jim,” Freddy added quickly. “You are equal to Schwarzenegger now. Do you know theese TV show we have down here, Jim de la Selva? Eees about English man who lives in the jungle. I think you are now the real Jim de la Selva.”

    The complimentary moniker was just starting to take hold when my eyes happened to spy a photo in the morning newspaper, El Comercio. It showed an Indian police investigator holding three spears found at a murder scene in the Oriente. I asked Freddy to translate the accompanying article, the gist of which was this: members of the Tagaeri tribe, a renegade offshoot of the Huaoranis who have refused all contact with the “civilized” world, had just assassinated two Quichewa Indians who unknowingly wandered into Tagaeri territory. The first victim, a 60-year-old man, was lanced with thirteen spears, his wife was then killed with four spears inserted in such a way that she was found still standing in death. Their five-year-old grandson survived the attack by hiding in the vegetation. He told authorities that he witnessed “several naked people” kill his grandparents.

    This was by no means the first time Tagaeri have resorted to murder to defend their territory against encroachment by cowore, their term for outsiders. The tribe made international headlines in 1987 after assassinating Spanish missionary Alejandro Labaka and Colombian nun Ines Arango, lancing them both with a bevy of 13-foot, triangular-cut spears designed, like military bayonets, to inhibit clotting and promote fast blood loss. A one-time victim of Brookside Bible Summer Camp myself, I’m sure part of me might once have admired the Tagaeris spunk--that is, from the safety of the United States.

    “Where we’ll be going with Stalin after the patrol,” I asked Freddy, “is it close to Tagaeri territory?”

    “Si,” he said, nodding with confident nonchalance. “Eees cerca, muy cerca. But there is no problem, no is danger for you.”

    “Why not?” I asked, emboldened by his apparent confidence and figuring he knew something I didn’t.

    “Because,” he said, “you are Jim de la Selva.”
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  6. I Shot the Sheriff

    by , February 25th, 2009 at 11:18 PM (Chicken's Nuggets)
    Howdy y'all!!

    My quest to swim around Manhattan this June requires me to complete a qualifying swim in cold water. Brrrr!

    I only did warm water swims last year, so am in dire need of accclimatization before attempting my qualifier. Of course, we're a wee bit too frigid up here in Chicago for swimming at the moment, so..

    Austin Tx, here I come!!!!

    Actually I've already been to Austin a few times to brave the waters of Lake Travis. Between my old friend, LeighAnn, and my new friend Lynne Smith (English Channel swimmer extraordinaire!), I've got amazing support.

    So, to honor the people of Texas, I present to y'all my new training suit...
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  7. Wednesday like a river...

    by , February 25th, 2009 at 10:59 PM (The Labours of SwimStud)
    Good swim this morning although the pool was a bit too warm.

    500 FR coach wanted 1:25 pace I got mine around 1:29 but that's good for me.
    5 x 200 3:30 as:
    EZ/HD
    200/0
    150/50
    100/100
    50/150
    0/200

    200 EZ
    12 x 50 BR 1:00 BR every 4th fast
    9 x 50 BR 1:05 BR every 3rd fast
    6 x 50 BR 1:10 BR every other fast
    4 x 50 BR 1:15 fast.
    150 EZ

    3400

    After a break I went and lifted...I went a little heavier today. Did the usual round of the machines...didn't risk my lower back by squatting or lunging around the gym...
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  8. Boring workout today

    by , February 25th, 2009 at 10:20 PM (A comfort swimmer's guide to easy swimming)
    But it's what coach sent so I pushed through it. I'm sure he has a good reason.

    SCY, Solo

    Warmup
    400 free swim (swam as 75free/25 back)
    300 pull breathe on 5 (was able to hold 5 for 100 then started breathing on a 2-5-2 for the rest)
    200 IM drill
    100 kick no board

    Main Set
    20 x 100 free on 1:30: make the interval by 3-5 sec. and pace it out.
    (I did either 19 or 21, not sure which. I kept on the 1:30 interval, averaged around 1:26 with some around 1:28 and some at 1:24. This set is hard to do alone. Real easy to space out and lose focus.

    Cool down
    100 easy
    --
    3100
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  9. Wed., Feb 25

    by , February 25th, 2009 at 07:03 PM (The FAF AFAP Digest)
    Hectic day ...

    AM: 30 minutes on my indoor cycle between bursts of work this am.

    (I've done my usual canvassing and been told that cycling does not aggravate hips unless your heel "floats" on the pedals. Geek says he's had no issues in his spin classes.)

    PM: 4 mile run

    (Didn't bother my hip as much as last week. )

    Going to force myself to do my RC exercises while watching Lost tonight. Lifting and swimming tomorrow. Need to steal a workout.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Ugh, just found out I have to get up at 4:00 am tomorrow to take my kid to morning practice. They're doing lactate testing. Hate early morning practice. Makes me secretly wish my kid would quit swimming. lol

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I'm also wondering how people know so much about lifting ... Did you go to weight lifting school? Where do you learn this stuff?

    Updated February 25th, 2009 at 07:37 PM by The Fortress

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  10. 2-25-09 Free/Back and Bad News

    by , February 25th, 2009 at 02:17 PM (TJ's Blog of Slow Swimming!)
    Our coach is having some health problems and as of today is no longer going to be our coach. Best case scenario is that somebody fills in on a temporary basis, she gets better, and comes back as our coach. That's what I'm hoping for. I hope that her health problems are resolved quickly. On a selfish note, I am sad to see her go. She is definitely responsible for keeping me motivated several times and for getting me to where I am now. We'll miss you P!

    11:00 AM to Noon (SCM)

    300 free
    100 scull on back

    8x50 - 25 6 kick and roll on back/25 back

    4 times through
    3x50 free on :55 - I held :45s for the first 3, then dropped to :48s
    2x50 - fr/bk on 1:00 - I held :52s for these and managed to drop the number of strokes from flags to wall from 6 to 5. My stroke is slowly improving.

    2x125 free on 2:15 - 90-100%
    I went 2:05 for both. 2:15 seemed slow to me, but these were challenging after the 20 x 50s
    2x125 free on 2:20 - 80-90%
    1x125 easy free warmdown

    2450 yards

    Notes: The news was like a punch in the gut. She has been coaching our Masters' group since well before I started almost two years ago. I hope that our group doesn't fall apart. But I'm optimistic that the YMCA will be able to find somebody to temporarily replace her and she will come back.
    Categories
    Swim Workouts
  11. Full Speed Ahead

    I have been feeling really slow lately. I certainly don't feel like I'm back in the swing of things yet and my teammates are already talking taper. To make matters worse, I just connected on FB with some of my old cycling buddies (25 years ago Kissina Cycling Club) and viewed photos of them doing laps up Mt Lemon for some early season training. It is still way to early to get on the roads here with the snow and residual frame rusting crud that lingers until that first post winter torrential downpour, so I popped in on a spin class on friday and monday... yoga saturday and monday (i am going tonight as well). My legs are screaming but I figure if I can stick it out a few more weeks, I'll be able to post some (at least) respectable times at New Englands.

    did the geek set today:
    2 x 500 on 7:00
    4 x 100 im on 1:30
    2 x 400 on 5:30
    3 x im on 1:25
    2 x 300 on 4:10
    2 x 100 im on 1:20
    2 x 200 on 2:50
    1 x 100 im whatever is left

    I warmed up about 1200 yds. but never got loose. I descended the free and tried to just cruise the IM's. I missed the interval on the second 1:20 (blame it on breaststroke)
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  12. 23.3 50 Bk

    by , February 25th, 2009 at 01:06 PM (Ande's Swimming Blog)
    Wed Feb 25th, 2009

    8 days till Austin Grand Prix Thu Mar 5th

    still coughing

    [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]


    BIG 12 Championships begin today
    Hook Em


    Texas High School Championship meet is this weekend at UT

    ordered [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands: 2 purple, 2 blue, & 2 red [/ame]


    Ordered The Engine 2 Diet:
    The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds



    WEIGHTS (San marcos world gym 6:30 - 7:00)
    bench 10 x 135 5 x 185 3 x 205
    lat pull 8 x 165 6 x 205 5 x 215
    leg press 10 x 180 8 x 270 6 x 360 (done with leg weights till after meet)
    lat press 6 x 40 8 x 45, 6 x 50,
    BANDS 5 sets of 10 reps with
    2 blue cords & 1 red cord

    TODAYS SWIM PRACTICE
    7:45 - 9:00
    Whitney Coached
    scy TSC center course, bulkheads, no blocks
    swam with Tyler & Jon
    beside Larry, Max Michael & Desiree
    dove in at 8:00
    Pam LeBlanc with the Statesman was at practice working on an article about Desiree


    missed warm up


    main set
    assigned: 9 x 150 done 100 fr 50 stroke
    did 9 x (2 x 50) free worked on SDK

    assigned 300 DPS
    did 3 x 50 DPS took 7 - 8 strokes per length

    assigned: 9 x 125 done 100 IM 25 stroke fast
    did 9 x (50 fr, rest, 25 stroke) 3 fl, 3 bk, 3 br
    worked on SDK, lower recovery on fly which feels great, right groin hurt a little so no breast kicking till next week

    assigned 300 with as few breaths as possible
    did: skipped it

    changed into Blue Seventy Nero Comp

    50 bk Fast
    roll start off bulkhead (no blocks)
    whitney timed
    went 23.3


    50 easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    8 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    30 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    72 days away

    Updated February 25th, 2009 at 02:59 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Tuesday :( I'm glad it's over)

    by , February 25th, 2009 at 09:44 AM (Swimming, Life, and Other Stuff!)
    This was a long, hard day. Nothing terrible happened, I guess my karma was just out of sync.
    After a day at work including 2 after-school committee mtgs. I went home.
    Youngest daughter needed someone to help her with a motion photography project in the dark. We were using those light-up sticks and I had to move them in a certain way. (I had a hard time pleasing her but we got it done).
    Nasti practice was late, 7:30 till 8:30 in Fishers.
    I arrived a little late and missed the whole warm-up. I should have just got in a lane alone and done my own thing, but I wanted the social interaction.....bad call though.
    I just couldn't get it together....I felt out of whac the whole practice. I think I should have stayed home.
    Here it is anyway:

    1)no warm-up (I probably would have done a 5 to 800 free)
    2) 5 X 100 Free on 1:45 (10-15% slower than race pace)
    3) 4 X 100-75-50-25 (100 always IM, 75 and 25 Stroke, 50 always Free)
    4) Super 500- 25 done underwater (not me!)
    5) Easy 500 cool-down
    6) Extra 200 back cool-down for me
    2,700

    I will have a better practice tonight! In fact I think the whole day is going to be better!
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  14. Wednesday 2/25 - the blahs...

    by , February 25th, 2009 at 08:52 AM (Mixing it up this year)
    Just felt sluggish but as usual some how toward the end of practice my speed comes back. I always seem to do better at the end of a set or practice. I guess that means I am a distance swimmer.

    10x100 @ 1:45 Free could barely stay at 1:35
    8x25 @ 1:00 back kick arms perpendicular
    800 Free with paddles and bouy every 3rd back
    600 back kick streamline with fins every 3rd SPRINT
    400 Free kick with fins and board EZ
    6x100 @ 1:45 Free 1/2 swim 1/2 drill (drills alternate finger tip drag and catch up)
    3x100 @ 1:30 Free held 1:24's
    100 Free EZ

    Total 4000 yards
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  15. Fat man out of the water 2/24

    by , February 24th, 2009 at 10:27 PM (Fat Man back in the Pool)
    I have a couple of workouts over on my facebook that I did not transfer over. Been traveling without swimming opportunities. I did join a health club and hope to increase the opportunities to get in the water when I miss the coached sessions.
    Categories
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  16. Ruby Tuesday...

    by , February 24th, 2009 at 10:04 PM (The Labours of SwimStud)
    PANCAKE DAY!

    Well I went for a nice run on the elliptical today for 40 minutes. I did 4x 20 yoga ball squat thrusts, 10 chin-ups to see if I could...yep I can...one set bicep curl and then went for a swim:

    4 x 50
    12 x 25 K :45 with board MMMF x 3
    3 x 100 K RI :15 FR, FR/FL, FL.
    100 FR for time push start 1:11-1:12.
    100 EZ
    25 FL didn't get the time
    75 EZ
    2 x 50 Snork
    2 x 50 FR

    1400

    Had my pancakes when I got home from work!!!
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  17. Tuesday, 2/24/09

    by , February 24th, 2009 at 05:32 PM (A comfort swimmer's guide to easy swimming)
    Slept better last night and that makes a big difference.

    SCY, with Carrie

    Warmup
    200 swim free
    200 kick choice
    (did in rev. IM order back and fly on back w/o board)
    200 pull back
    (with p&b)
    200 swim IM
    200 drill no free
    (went back/breast/back/fly by 50's)

    2x around, round 2 faster than round 1
    {3x50 kick w/10 sec. rest (no fins)
    {swim 4x75 on 1:15 descend 1-4 to about 85%
    round 1: kicks - :52-:55, 75's - 1:00->:56
    Round 2: kicks - :55-1:00, 75's 1:00->:54

    100 easy

    swim 16x25 on 30 free: 4x around (4 breaths, 3 breaths, 2 breaths, 1 breath per 25)
    had trouble with the 1 breath (took 3) on round 1 then did the rest without problems
    Swam these around 18-20 s.

    300 easy

    Total: 2700 yards

    Weight training tonight

    Updated February 24th, 2009 at 05:44 PM by poolraat

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  18. Tuesday Edition: Sunday Night Movie Feature Extraordinaire

    by , February 24th, 2009 at 05:24 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Whereas I have written, or perhaps overwritten, the introductory section of my forthcoming treatise on soy and the quiveringly buxom male body....

    Whereas my gray matter, no doubt fast losing its myelin sheathing and hence less gray than once said matter was, needs recharging for tomorrow's continuing efforts...

    Whereas the superb PBS science show NOVA is broadcasting an episode, entitled "Rat Attack!", which I have been looking forward to watching for weeks now...

    Whereas this is being followed by a presidential address on the state of the US economy, an address that is likely to serve as a fitting sequel, "Rat Attack 2!"....

    Whereas I am still coming to grips with the noxious sequellae of a tidbit my accountant told me about the likely reason for my audit, this being that in the waning moments of the previous Administration, the IRS was instructed, in essence, to forget going after hedge funds, because these were too complicated to understand, but instead concentrate their rapacious siphoning efforts on little people with schedule C's because it is virtually impossible not to extract easy money here....

    Whereas my invitation to CreamPuff to share an In-n-Out experience at the next meet we both attend [ame="http://forums.usms.org/showthread.php?t=13340"]How do you recover after a meet? - U.S. Masters Swimming Discussion Forums[/ame] has me so addled with anticipation of a positive reply and anxiety-riddled over the prospect of a restraining order....

    Whereas I managed to swim last night's entire workout of 500 warm up, 10 x 100 on 1:25, 4 x 100 on 1:20, 5 x 200 on 2:40, 2 x 500 on 6:40, 2 x 100 on 1:15, and 1 x 100 cool down on 1:30 without missing any send offs...

    Whereas the sun is finally out and I can at last feel that A Tale of Two Jimbys is not 50 percent fraudulent...

    I herewith premier the first of the Thornton Twins Sunday Night Movie Feature Extraordinaire:

    A Tale of Two Jimbys

    A humble little filmic homage to one Mr. Charles Dickens, another scrivener (albeit infinitely more successful) who, like me, wrote for money and vlogged for love...

    [ame="http://www.youtube.com/watch?v=I_9Cd2D0NEs"]YouTube - Hoop Dee Doo with jim Thornton[/ame]
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  19. Tuesday, Feb 24

    by , February 24th, 2009 at 04:44 PM (The FAF AFAP Digest)
    Swim, solo, SCY:

    Warm up:

    700 variety swim, kick, drill

    Aerobic Conditioning Set:
    (this set was swiped from Chris' morning workout and modified)

    1 x 200 backstroke kick @ 3:20
    2 x 100 IM @ 1:45
    3 x 50 fly @ 1:00
    1 x 200 backstroke kick @ 3:20
    2 x 100 IM @ 1:45
    3 x 50 back @ 50
    1 x 200 backstroke kick @ 3:20
    2 x 100 IM @ 1:45
    3 x 40 breast @ 1:00

    50 EZ

    Endurance Kick Set:

    20 x 50 dolphin kick w/MF @ :45
    5 on back, 5 w/board, 5 on back, 5 w/board
    (worked on kicking on my side on the ones on my back)

    100 EZ

    Speed Set:
    (didn't really feel like doing these, but forced myself to. my free actually felt pretty fast and strong.)

    8 x (25 AFAP free + 25 EZ)

    150 C/D

    Total: 4050

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I am really from weights yesterday. Not in a scary shoulder pain kind of way, just a sore way. I'm sure it's from my experiments with assisted and unassisted pull ups yesterday and the increased weight. I'm worried I'll still be sore tomorrow when I was going to lift. I'm wondering if it's better to take 2 days off between weight sessions if you're lifting heavier? Thoughts on this?

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Here's the Order of Events for Colonies Zones on April 25-26: I'm trying to figure out what events to swim. Any thoughts? I'll probably rest some for this meet and keep resting for a SCM meet in NY in early May. Jimby suggested the 400 IM and 500 free, but that is just not in the cards! Think I'll do 100 free though. Haven't swum it in 2 years in SCY. Wolf Girl thinks I've never swum it, but actually I'm a "Zonesman" in this event.

    Sat:

    100 free
    200 back
    400 mixed free relay
    200 mixed medley relay
    50 breast
    200 IM
    500 free
    100 fly
    200 breast
    50 back
    400 medley relay
    200 free relay

    Sun:

    200 free
    100 IM
    800 free relay
    400 mixed medley relay
    200 mixed free relay
    50 fly
    100 breast
    400 IM
    100 back
    200 fly
    50 free
    400 free relay
    200 medley relay

    I'll probably swim the two relays at the end of each day and the 200 mixed medley relay early in the day on Sat.

    Updated February 25th, 2009 at 10:22 AM by The Fortress

    Categories
    Swim Workouts , Masters Swim Meets / Events
  20. Kickin' it..

    by , February 24th, 2009 at 01:15 PM (A comfort swimmer's guide to easy swimming)
    Was very tired from a sleepless night so this one was a "just get through it" workout


    SCY, Solo


    Warmup:
    200 swim free
    400 reverse IM alt. kick/swim by 25
    300 pull breathe 3/5 by 25
    100 easy choice

    Main Set
    swim 3x300 with 30 sec. rest:

    #1 free, 6 fly kicks off every wall

    #2 back, 6 fly kicks off every wall

    #3 as 3x100 IM with 10 sec. rest;
    6 fly kicks off every wall except the breaststroke

    200 easy

    swim 6x50 on 1:00 choice: descend 1-3, 4-6 with 6 fly kicks off every wall

    Cool down
    200 easy

    2600


    Did a 40 minute spinning class at noon
    Categories
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